More technically and most seriously, massage research is plagued by a “stark statistical error”: the error of reporting statistical significance of the wrong thing, or the wrong comparison.5 Dr. Christopher A. Moyer is a psychologist and a rare example of a real scientist — someone trained and expert in research methodology — who has chosen to focus on massage therapy:
This may come as a surprise, but in fact there is no therapeutic benefit to stretching skin so hard that it feels like it is going to tear! And it is a completely different and uglier sensation than how fascial stretching can feel and should feel (more like a good massage). When I complained about this (politely), the therapists made no distinction between skin-tearing and fascial stretching, and more or less tried to tell me that I was objecting to perfectly good therapy. Needless to say, I never returned to those therapists.
Massage is reputed to be helpful, and certainly many fibromyalgia patients seek it out (while others avoid it, finding it too intense and exacerbating). Like low back pain, it seems like massage “should” be able to help with fibromyalgia. Surely massage can help soothe the frazzled nerves of a uninjured patient whose primary symptom is pain? And if it can’t, what good is it?
According to a report by Ofcom this summer: “Most people in the UK are dependent on their digital devices and need a constant connection to the internet.” It found that 78% of us now own a smartphone – rising to 95% of 16- to 24-year-olds. We check these phones on average every 12 minutes of our waking lives, with 54% of us feeling that the devices interrupt our conversations with friends and family, and 43% of us feeling that we spend too much time online. We can’t relax with them, and we don’t know how to relax without them. Seven in 10 of us never turn them off.

If exercising feels to much like a chore then how about enjoying some guilt-free time with your friends? In ‘Play it Away’, author Charlie Hoehn explains how spending 30 minutes each day on any outdoor activity with your friends may actually be the key when trying to cure anxiety. He even created a Pinterest board with all sorts of activity ideas you can try out.

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Well, all living creatures have what’s known as fight or flight responses. Fight or flight can be triggered when you’re forced to respond to environmental stressors and your default biophysical reactions kick in to get you out of harm’s way (or what you perceive as harm’s way). Interestingly, your epithelial and endothelial cells – that’s right, even your tiny cells – enact fight or flight when they’re up against environmental stressors.1

Superhands, Inc. offer a Brand "Massage By Superhands" service. Owned by a Massage Therapist with over 20 years experience in Massage Therapy, Aromatherapy, Spa services and Exercise Fitness industry. The mission of Superhands, Inc. is to provide excellent Massage Therapy services that meets our clients needs for general wellness. Best of all the Mobile Service is offered at the clients Home, Office, or Hotel or special event. "Experience the Difference, Feel the Results" ... View Profile
Let go of guilt. Many religious and cultural beliefs instill the value of hard work very deeply. Over time, and increasingly so with the advent of smart technology that keeps us hyper-wired 24/7, many of us have come to believe that being "on-the-go" constantly is the only way to prove our value. Having an unrealistic interpretation of "hard work" will end up wearing you down. Hard work is giving your tasks the attention they deserve at the time they deserve, not letting it bleed into all hours of your day!

Massage is reputed to be helpful, and certainly many fibromyalgia patients seek it out (while others avoid it, finding it too intense and exacerbating). Like low back pain, it seems like massage “should” be able to help with fibromyalgia. Surely massage can help soothe the frazzled nerves of a uninjured patient whose primary symptom is pain? And if it can’t, what good is it?
Have you ever heard of power poses? These are body movements that increase your confidence and tend to be more powerful than traditional confidence-boosting exercises.  Identify yours and make sure you practice holding that pose throughout the day. Also identify low power poses and remove them from your personal body language. Power poses basically trick your mind and tell it that you’re amazing! This feeds your subconscious mind, and increases your ability to be positive and anxiety-free.
Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects. (7) Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.
Sheets and wrappings of connective tissue called fascia are considered an exciting frontier in massage therapy. Supposedly fascia can get tight and needs to be “released.” However, key examples of research either fail to support fascial therapy or actually undermine it — for instance, fascia is too tough to actually change. Fascia enthusiasm seems to be a fad. For more information, see Does Fascia Matter? A detailed critical analysis of the clinical relevance of fascia science and fascia properties. BACK TO TEXT
Low back pain is a huge health problem, and massage therapists claim to get good results when treating low-back pain. Indeed, low back treatments are the bread and butter of the profession. I’d guess that about 70% of massage purchases are for back pain. The amount of money that patients around the world spend on massage for back pain must be simply huge, at least in the tens of millions annually, and probably much more. As with chiropractic care, massage therapists might not have much of a business model if people didn’t have low back pain.

SPEAKER: You know those people who always seem to be smiling? What's their secret? Turns out a lot of the smiles come from saying sayonara stress. Want in on that action? Well, here are three ways to stress less so you can smile more. First up, play your stress away/ why should kids have all the fun? Your boss might not let everyone out for recess, but you can find 15 minutes every day to do something you really enjoy. Go to a driving range. Play ping pong, cards, or board games. Just keep it friendly. Remember, winning isn't everything. Number 2. Give it up for pet power. Have you ever seen anyone looking stressed when playing with an adorable puppy? Neither have we. Interacting with animals has been proven to lower stress in almost everyone. Simply petting a dog or a cat lowers your blood pressure considerably and reduces levels of the stress-causing hormone cortisol. So pet your pooch. Don't have a pet? Borrow a friend's, or visit a local shelter for some much-needed cuddle time. And the number-one way to stress less? Laugh it off. How does laughter love thee? Let us count the ways. Laughter fills your body and lungs with oxygen. It makes your brain release Mr. And Mrs. Happy Hormones, the endorphins. It bolsters your immune system and helps you, well, be well. It also helps your brain release natural pain relievers, and may even stop painful muscle spasms. It's true. He who laughs best stresses less. So learn to play, adopt a stray, and laugh away. You'll feel great. And it will show.
These involved a lot of muscle testing, and I’m not talking about orthopedic assessments. I’m talking about asking your arms (that was the terminology) if you should eat this or that food, or hire this or that lawyer, or marry this or that person. My husband and I both ended up taking the advanced program in that, which was 120 hours of learning to read people’s faces and body language, and giving and receiving a lot of what was referred to as “emotional stress diffusions.”
This is the Crane et al gene profiling study cited above with regards to muscle soreness (DOMS). Although the study was not particularly about lactic acid, they checked and found that “there were no effects on muscle lactate levels” with massage. (Ironically, their findings may actually replace the lactic acid myth with another myth: that massage “reduces inflammation,” which was their primary exaggerated interpretation of their results.) BACK TO TEXT
Sports massage is a good option if you have a repetitive use injury to a muscle, such as what you may get from playing a sport. It’s also a good option if you’re prone to injuries because it can be used to help prevent sports injuries. You may also use sports massage to increase flexibility and performance. Additionally, sports massage can be used to relieve pain, anxiety, and muscle tension.
So obviously (duh) this infographic was designed to score medical credibility points for massage, and research was cherry-picked to support that goal, and there wasn’t any chance that any discouraging words or science was going to make the cut! But it something like this will get applause from almost everyone who sees it, because people love to love massage, because massage is a lovely experience for all kinds of reasons.

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And it was really a lot of massage (expensive in the real world). And the pure “kinesiotherapy” treatment was super basic — this control group barely did more than wiggle their toes and clench their thighs, so it’s hardly surprising that they didn’t improve much. I wish the study had included a third group doing more exercise, perhaps a half hour of brisk walking per day. I think there’s an excellent chance walkers would have performed as well or even far better than massage. And walking is notably a lot cheaper than massage.


Swedish and deep tissue massages are very similar. The primary difference is the level of pressure involved. If you’re looking for relaxation and relief from tense, tight muscles, Swedish massage is probably right for you. If you’re recovering from an injury, deep tissue massage can be a helpful part of your treatment plan. Feel free to ask questions before you book a massage and to communicate feedback to your therapist during a massage.
According to a report by Ofcom this summer: “Most people in the UK are dependent on their digital devices and need a constant connection to the internet.” It found that 78% of us now own a smartphone – rising to 95% of 16- to 24-year-olds. We check these phones on average every 12 minutes of our waking lives, with 54% of us feeling that the devices interrupt our conversations with friends and family, and 43% of us feeling that we spend too much time online. We can’t relax with them, and we don’t know how to relax without them. Seven in 10 of us never turn them off.
I am a science writer and a former Registered Massage Therapist with a decade of experience treating tough pain cases. I was the Assistant Editor of ScienceBasedMedicine.org for several years. I’ve written hundreds of articles and several books, and I’m known for readable but heavily referenced analysis, with a touch of sass. I am a runner and ultimate player. • more about me • more about PainScience.com
I love the simple yet profound way that Thich Nhat Hanh writes. This book lead me to numerous insights into my own process and has helped me to relax and be kinder to myself and others. I have studied tai chi for years and all of my teachers have stressed the value of relaxing, often stating that it is the most important principle. This book has helped me to apply this principle to all of me: body, mind and spirt. Relaxing is the key to living a more full life with greater mindfulness, loving kindness and energy.
Reflexology is best for people who are looking to relax or restore their natural energy levels. It’s also a good option if you aren’t comfortable being touched on your entire body. Reflexology uses gentle to firm pressure on different pressure points of the feet, hands, and ears. You can wear loose, comfortable clothing that allows access to your legs.
About footnotes. There are 85 footnotes in this document. Click to make them pop up without losing your place. There are two types: more interesting extra content,1Footnotes with more interesting and/or fun extra content are bold and blue, while dry footnotes (citations and such) are lightweight and gray. Type ESC to close footnotes, or re-click the number.
We usually need to relax when we are feeling tense, anxious, or angry. Part of these feelings are due to an activation of something called the sympathetic nervous system, which includes parts of your brain that detect and respond to threats and stress. Without getting too deep into the physiology, when you are tense, anxious, or angry, your sympathetic nervous system is activated, and your heart rate increases, your breathing becomes rapid and shallow, your blood pressure increases, your digestion stops, your muscles tense, your circulation changes, stress hormones (cortisol and adrenaline, among others) are released in your blood stream, and your thoughts speed up and focus on a target (read more about that in Three Frames of Mind). When this is happening, our bodies feel unpleasant and we look for ways to feel better.
During the 1930s and 1940s massage's influence decreased as a result of medical advancements of the time, while in the 1970s massage's influence grew once again with a notable rise among athletes.[10] Until the 1970s, nurses used massage to reduce pain and aid sleep.[22] The massage therapy industry is continuously increasing. In 2009, U.S. consumers spent between $4 and $6 billion on visits to massage therapists.[23] In 2015, research estimates that massage therapy was a $12.1 billion industry.[24]
Thich Nhat Hanh says that when we relax, we "become calm water, and we will reflect reality as it is. If we’re not calm, the image we reflect will be distorted. When the image is distorted by our minds, it’s not the reality, and it causes lots of suffering." Relaxation is essential for accessing the tranquility and joy that lead to increased personal well-being. With sections on healing, relief from nonstop thinking, transforming unpleasant sounds, solitude, being peace, and more, How to Relax includes meditations you can do to help you achieve the benefits of relaxation no matter where you are.
I have been a licensed massage therapist for over 10 years with my ultimate goal being to help others mentally and physically. I am the daughter of a Physical Therapist after all! hehe  Extensive experience working on individuals struggling with depression and/or addiction and they hold a special place in my heart. I am very easy going and non-judgmental, my table is available to those who need to ease up and disconnect. Massages are incredibly beneficial as research proved it could significantly increase one's well-being over time.   Booking a session will come with complimentary aromatherapy to open your senses and promote relaxat ... View Profile

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“It is your body, your session, your outcome,” advises Rotenberger. “There’s a fine line between pain and discomfort, and it’s unique to the individual.” What’s more, deep pressure is not the same as deep tissue. It’s a common misconception, Rotenberger explains, and in reality, a therapist that is muscle-specific needs to exert little pressure to be effective. 
Wat Pho, the center of Thai medicine and massage for centuries, opened the Wat Pho Thai Traditional Medical and Massage School in 1955 on the temple grounds, the first such school approved by the Thai Ministry of Education. Wat Pho offers four basic courses of Thai medicine: Thai massage, Thai midwife-nurse, Thai pharmacy, and Thai medical practice.[8]

Sports massage is a good option if you have a repetitive use injury to a muscle, such as what you may get from playing a sport. It’s also a good option if you’re prone to injuries because it can be used to help prevent sports injuries. You may also use sports massage to increase flexibility and performance. Additionally, sports massage can be used to relieve pain, anxiety, and muscle tension. 

A skilled therapist will tailor your session exactly as you need it based on your needs. As in all bodywork, the key to a gratifying experience is largely a function of good communication and clarification of objectives. We promise, we WANT you to speak up if there is anything we can do to make your session more comfortable so that you have a positive experience.
Why so different? If you pay in United States dollars (USD), your credit card will convert the USD price to your card’s native currency, but the card companies often charge too much for conversion, well above the going exchange rate — it’s a way for them to make a little extra money. So I just offer my customers prices converted at slightly better than the current rate.

Good pain. In massage, there is a curious phenomenon widely known as “good pain.” It arises from a sensory contradiction between the sensitivity to pressure and the “instinctive” sense that the pressure is also a source of relief. So pressure can be an intense sensation that just feels right somehow. It’s strong, but it’s welcome. Good pains are usually dull and aching, and are often described as a “sweet” aching. The best good pain may be such a relief that “pain” isn’t even really the right word.
Manipulative approaches to naturally treating pain and other health problems have been utilized for over 3,000 years, dating back to Ancient Egyptian and Chinese civilizations. Pressure massages were used to improve “Qi” (life force or energy), detox the body and promote better liver function — which today can be explained through the process of activating the lymphatic system.
Water is life. While dehydration may affect anxiety in a variety of ways, the clearest link is that when the body is dehydrated, it starts to function improperly. Hormones are unable to reach their destined locations because of poor blood flow. Muscles may tense up and at the same time, your brain may experience weakness or changes as a result of water loss. In other words, stay hydrated!
Doctors think looking up health information online can be problematic because the computer doesn’t have the same diagnostic skills as a healthcare professional. Physicians determine whether an issue is serious by considering personal factors like a patient’s family history and age. (Wrinkles at age five isn’t normal— sorry, Benjamin Button.) On the other hand, when someone searches for “headaches” online, they may find several sources suggesting they are suffering from something much worse… 

Adequate recovery is also a major factor in avoiding the over-training syndrome. Over-training is characterized by irritability, apathy, altered appetite, increased frequency of injury, increased resting heart rate, and/or insomnia. It occurs when the body is not allowed to recover adequately between bouts of heavy exercise. Therapeutic massage helps you avoid over-training by facilitating recovery through general relaxation, and its other physiological effects. 
That error afflicts massage research in particular for the simple, ironic reason that massage is so much “better than nothing” — patients tend to be satisfied with massage regardless of whether it has a medical effect or “active ingredient.” This makes massage study results seem much more medically impressive than they would be if you subtracted all that satisfaction and other “nonspecific” effects.

Develop an invisible shield between yourself and stressed folk. This is really a visualization technique, in which you imagine that you are cocooned against the negative vibes of overly stressed people around you. See their behavior and attitudes for what they are, recognize what their stress is doing to them but refuse to let this penetrate your shield.
Myofascial trigger points — so-called “muscle knots” — are increasingly recognized as a factor in many of the world’s aches and pains. This book-length tutorial focuses on advanced troubleshooting for patients who have failed to get relief from basic tactics, but it’s also ideal for starting beginners on the right foot, and for pros who want to stay current and as science-based as possible. 196 sections inspired by the famous texts of Drs. Travell & Simons, but also much more recent science. Also offered as a free bonus (2-for-1) with the low back, neck, muscle strain, or iliotibial pain tutorials. Buy it now for $19.95 or read the first few sections for free!
Number 10 across: Anxious, overwhelmed, or freaking out (seven letters). If you guessed “Stressed,” you’re in good shape to try some crossword puzzles. Brain games that require lots of concentration can help take our mind off whatever’s worrying us Trait anxiety and impoverished prefrontal control of attention. Bishop, S.J. Department of Psychology and Helen Wills Neuroscience Institute, University of California Berkley, Berkley, CA. Nature Neuroscience 2009;12(1):92-8..
Find the right massage therapist. Look for a therapist who specifically identifies the massage type you’re interested in as part of their practice and background. If necessary, look for someone trained to treat a particular condition, such as sports injuries, fibromyalgia, arthritis, or pregnancy. Also check if the therapist is licensed or certified according to state requirements.
Massage detoxifies or flushes lactic acid from your muscles. Detoxification myths are among the most embarrassing of all massage myths. “Detoxification” sounds good and means little or nothing. There are such things as toxins in the world, but not only is massage unable to “flush” any that matter from the body, it likely produces a mildly toxic state known as rhabdomyolysis.58 But if you challenge massage therapists to name a “toxin” that they are “flushing,” most will name lactic acid, not rhabdomyolysis. And again, the truth is ironically the reverse of to the myth: evidence has actually shown that massage interferes with lactic acid elimination. See the lactic acid section below.
Relaxation is also a uniquely individual activity. Napping or just doing nothing might be your idea of relaxation, but this amount of inactivity might drive someone else crazy. Others may relax by participating in sports or undertaking physical challenges, but some people would find these activities stressful. Whatever your idea of relaxation, the following tips can help you re-train and regain some of those lost relaxation skills:
Deep tissue massage is a focused, therapeutic massage that targets muscle knots (also known as "adhesions") and specific problem areas in the deeper layers of muscle and connective tissue. Using deliberate, slow strokes or friction across the grain of the muscle, the therapist addresses chronic tight or painful muscles, repetitive strain, postural problems, or injuries.
Deep tissue massages are usually “cross-grain,” moving against the muscles to relieve aches or pains rather than moving  with them. This can sometimes feel a bit more painful as a result compared to standard “relaxation massages.” However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer. Deep tissue massages also tend to be slower-paced and longer than many other massages, ideally about 1.5 hours long, which gives bodily tissue enough time to warm up and then relax.
Reducing dislocated joints; stretching muscle cramps; warming up freezing hands and feet, or restoring circulation to a leg that has fallen asleep; and nearly anything that relieves awful pressure, like lancing boils and cysts or hematomas under toenails, or childbirth, or evacuation of impacted bowels — all very painful, but also very relieving. BACK TO TEXT

Get up off your chair and walk around the desk. Take a quick but deliberate walk to the water cooler and drink a sip of water. This will help increase circulation and get your body moving more during the day. It can be calming to break up the tension that can come from sitting in one place especially since we spend so much time in front of screens!


Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length. Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length. 
Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length. Post-event sports massage is given after a competition and is mainly concerned with recovery. It is geared toward reducing the muscle spasms and metabolic build-up that occur with vigorous exercise. Recovery after competition involves not only tissue normalization and repair, but also general relaxation and mental calming. A recovery session might be 15 minutes to 11/2 hours in length. 
Lomilomi is the traditional massage of Hawaii. As an indigenous practice, it varies by island and by family. The word lomilomi also is used for massage in Samoa and East Futuna. In Samoa, it is also known as lolomi and milimili. In East Futuna, it is also called milimili, fakasolosolo, amoamo, lusilusi, kinikini, fai’ua. The Māori call it romiromi and mirimiri. In Tonga massage is fotofota, tolotolo, and amoamo. In Tahiti it is rumirumi. On Nanumea in Tuvalu, massage is known as popo, pressure application is kukumi, and heat application is tutu. Massage has also been documented in Tikopia in the Solomon Islands, in Rarotonga and in Pukapuka in Western Samoa.[46]
Over-analyzing things can quickly lead to mounting stress. Don’t sweat the small stuff.  Let it go!  If you find yourself worrying over things you have no control over, distract yourself.  Go outside. Check out the sky.  Are the stars out?  Is the wind blowing?  Will it be warmer as the day progresses? Play your favorite song.  Look at pictures or photos that make you smile.  List all the little things you can be grateful for and focus on those.
Massage has been practiced for thousands of years. Today, if you need or want a massage, you can choose from about 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes, even forearms, elbows, or feet are used.
“I drew habitually growing up and minored in art in college, but when I graduated, my practice began to slip away. Because I’m rusty now, I get a sort of performance anxiety about the whole thing, so I try to do it in as casual a manner as possible. I typically call a friend who I’ve been neglecting or put music on, get out a pad and doodle. (A really satisfying pen works best. It has to feel like velvety-butter.) I let my pen do all sorts of weird things: make strange shapes, draw people I don’t know who don’t have hands. There are no rules, no expectations of perfection, no product to produce. And when I’m done with it, I’m done with it. It’s very un-precious and so, so relaxing.”
Deep Tissue Massage can release the chronic patterns of tension in the body through slow deep strokes on any contacted areas and deep finger pressure on the contracted areas, either following or going across the grain of muscles, tendons and fascia. It is called deep tissue, because it also focuses on the deeper layers of muscle tissue. It can help reduce pain, increase range of motion, relieve muscle spasms and improve circulation.
My massage therapist has been doing massages for 30 years. He is really aggressive. I thought that I was going to die. The pain was so intense that I honestly feel that it was worse than having children. When the massage was complete, I felt relaxed. When I got home I felt exhausted, like I had been in a major accident. Truthfully I feel like crap. I ache from head to toe, what the heck is this? I feel absolutely horrible. I had a bath before bed and it did help somewhat. But this morning I still feel like hell …
Posterior interosseous syndrome. Physiopedia explains that posterior interosseous syndrome is a compression of the posterior interosseous nerve, which is located near the shaft of the humerus and the elbow, that may result in paresis or paralysis of the thumbs and fingers. Though cryotherapy, ultrasound, dry needling, and other modalities often help with this condition, so too does deep tissue work that is focused on the thoracic outlet, pectoralis minor, triceps, brachioradialis, and other surrounding areas.
Sports Massage can be characterized two ways: pre-activity and post-activity massage. Pre-activity uses dynamic stretching to allow the connective tissue to work through a full range of motion, thereby reducing possible injury. Post-activity massage focuses on recovering the muscle tissue that may have been impacted doing the particular sport. It involves long strokes to flush out the toxins that causes soreness in the muscles and joints. 
Adult coloring books have become very popular lately. If you read our previous article, you know coloring has a ton of potential therapeutic benefits. To many, it is considered a meditative practice. Benefits include increased focus, increased creativity and reconnection with your inner child. If you’d like to try it yourself, then print out some of the mandala templates we have created for you.
Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects. (7) Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.
The therapist uses his or her hands, knees, legs, and feet to move you into a series of yoga-like stretches and also applies deep muscle compression, joint mobilization, and acupressure. Thai massage also utilizes energy work, which, according to ancient Asian culture, treats the subtle energetic field within the body. It corrects blockages, deficiencies, and imbalances in the flow of this energy, which then is believed to improve the client's health. 
Continual improvement is the reason you train in the dead of winter, hammer up the hills on the bike, do track work, and train in the pouring rain. Well, that is the same reason you should get a good sports massage. After a massage you'll feel lighter, more powerful and more flexible, and all those nagging aches and pains can be addressed, helping to reduce the likelihood of injury.
Have you ever smiled even when you were feeling bad? That’s highly unlikely. Make yourself to smile more. Make a mental file of people, places, and things that make you smile.  Pull something out of this mental file when you are feeling overwhelmed.  The positive energy will transfer to your surroundings and echo back to you. In this study participants demonstrated that forcing a smile resulted in feeling more relaxed and an overall greater positive attitude.

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This seems like a fairly straightforward bit of good-news science about stretching. It’s not a surprising idea that movement would have some systemic regulatory effects (motion is lotion, use it or lose it), but it’s nice to see some corroboration of that common sensical notion, and it’s also nice to know that perhaps just stretching did this (to the extent we can learn anything from a single study). If true, it makes for nice evidence to support a general stretching habit, yoga, mobilizations, really any kind of “massaging with movement,” and probably even massage itself.
These results make typical so-called advanced massage really look bad, and they make the popular modality empires and structuralism as a paradigm look ridiculous. The technique gurus push and sell the idea that their methods are dramatically more effective than humble Swedish techniques. If they were even half-right, these “advanced” therapists should have gotten results at least 50% better than their lesser-trained comrades — not just better by a statistically significant margin, but much better, impressively better, decisively better, undeniably better, argument-stopping better, better with bells on …

“What is an ice cream walk? Great question. The process is pretty simple. Step one: exit your abode to go for a walk. Step two: walk toward an ice cream shop — any ice cream shop. Step three: order an ice cream. Step four: eat ice cream. Impromptu walks are one of my favorite ways to clear my head, but adding ice cream into the mix makes it feel like an intentional way of treating myself, literally and figuratively. I recommend Van Leeuwen if you happen to be ice cream-walking in NYC.”

In fact, the history of Thai massage is more complex than this legend of a single founder would suggest. Thai massage, like Thai traditional medicine (TTM) more generally, is a combination of influences from Indian, Chinese, Southeast Asian cultural spheres, and traditions of medicine, and the art as it is practiced today is likely to be the product of a 19th-century synthesis of various healing traditions from all over the kingdom.[7] Even today, there is considerable variation from region to region across Thailand, and no single routine or theoretical framework that is universally accepted among healers.
Deep tissue massages are usually “cross-grain,” moving against the muscles to relieve aches or pains rather than moving  with them. This can sometimes feel a bit more painful as a result compared to standard “relaxation massages.” However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer. Deep tissue massages also tend to be slower-paced and longer than many other massages, ideally about 1.5 hours long, which gives bodily tissue enough time to warm up and then relax. 

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So presenting lactic acid as some kind of metabolic bogeyman that massage can purge from the flesh is wrong on many levels. This is another nail in the coffin of the daft notion that massage “detoxifies,” and yet another reason to be suspicious of any therapist who talks about “detoxification” — as is sometimes unethically done to rationalize adverse effects of therapy that actually have other causes, including potentially serious conditions.69

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The 1984 Summer Olympics in Los Angeles was the first time that massage therapy was televised as it was being performed on the athletes. And then, during the 1996 Summer Olympics in Atlanta massage therapy was finally offered as a core medical service to the US Olympic Team.[28] Massage has been employed by businesses and organizations such as the U.S. Department of Justice, Boeing and Reebok.[29] Notable athletes such as Michael Jordan and LeBron James have personal massage therapists that at times even travel with them.
I love this series by Thich Nhat Hanh. Great size and good for gifting, as its a small, compact book. I bought it to give to my dad but ending up holding on to it for a while to read myself! Very easy to read and great mantras and thoughts inside. Good intro for mindfulness for anyone not familiar with the author's other works. I am not a fan of 'how to' books but I am hooked on this series. Highly recommend.

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The most widely recognized and commonly used category of massage is the Swedish massage. The Swedish massage techniques vary from light to vigorous.[63] Swedish massage uses five styles of strokes. The five basic strokes are effleurage (sliding or gliding), petrissage (kneading), tapotement (rhythmic tapping), friction (cross fiber or with the fibers) and vibration/shaking.[64] Swedish massage has shown to be helpful in reducing pain, joint stiffness, and improving function in patients with osteoarthritis of the knee over a period of eight weeks.[65] The development of Swedish massage is often inaccurately credited to Per Henrik Ling, though the Dutch practitioner Johann Georg Mezger applied the French terms to name the basic strokes.[66] The term "Swedish" massage is actually only recognized in English and Dutch speaking countries, and in Hungary. Elsewhere the style is referred to as "classic massage".
Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects. (7) Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.

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